Strength
1a. 4x8 Strict HSPU or 4 Negatives
-rest 30 seconds-
1b.4x30sec hollow hold
-rest 30 seconds-

WOD
40 Calorie Row
25 Wall balls 20/14#
20 Push ups
20 Wall balls
15 Push ups
15 Wall balls
10 Push ups
10 Wall balls
5 Push ups

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